• Box breathing:

  • 4sec x 1min

  • 5sec x 1min

• Run or incline walk: 3min

• Wall calf stretch: 30sec

• Wall tibialis raise: 30sec

• Tabletop free-form stretch: 90sec
  *Start on hands/knees, then spend 90sec stretching in any way that feels good

• Psuedo hang: 30sec
  *Standing on box

• Single-leg balance: 60sec / leg

• Full hang: 36sec

• Split squat: 12” (box) x 30sec

• Bodyweight squat: 30sec hold

E2M x 4 sets (@ 0-2-4-6min):

• Pull-downs: 40lbs x 7-7-7-7
  *Attach 2 single handle attachments to cable

• 2-arm Overhead Press: 12lbs DB’s x 7-7-7-7

• Medicine Ball Goblet Squat: 20lbs x 8-8-8-8p (p = 1sec pause at bottom)

E2M x 5 sets (begin set every 2 minutes; using EMOM timer: 5x @ 0-2-4-6-8min):

• Chest-supported row: 15lbs DB’s x 5-5-5-5-5

• KPU (knee push-ups) x 4-4-4-4-4
  *Reminder: slow descent

• Stiff-leg deadlift: 15lbs DB’s x 5-5-5-5-5

E2M x 6 sets (@ 0-2-4-6-8-10min):

*NO VIDEOS NEEDED

• DB Bicep Curls: 12lbs DB’s x 6-6-6-6-6-6 (both together, not alternating)

• Cable triceps pushdown: 17.5lbs x 4-4-4-4-4-4

• Kneeling lunges: bodyweight x 5-5-5-5-5-5 / leg

• DB chest fly stretch: 3lbs DB’s x 30sec hold

• Jefferson Curl stretch: 8lbs DB’s x 40sec (standing on box, DB’s reaching over the edge)

• Wall couch stretch: 30sec in forward position + 30sec backward

• Twist flop: 1min

• Jackhammer: 1min

• Standing stillness: 5 slow exhales